10 Best Assisted Wide-grip Chest Dip Alternatives for Limited Gear

The Assisted Wide-grip Chest Dip (Kneeling) is done kneeling with a lever machine. Ranked closest by our scoring: the Smith Wide Grip Decline Bench Press, the Smith Decline Bench Press and the Smith Machine Reverse Decline Close Grip Bench Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Assisted Wide-grip Chest Dip (Kneeling)

Assisted Wide-grip Chest Dip (Kneeling)Play demonstration
Primary muscle
Pectorals
Equipment
Lever
Difficulty
Beginner
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Assisted Wide-grip Chest Dip (Kneeling)
  1. Adjust the machine to your desired height and secure your knees on the pad.
  2. Grasp the handles with a wide grip and keep your elbows slightly bent.
  3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
  4. Push yourself back up to the starting position by extending your arms.
  5. Repeat for the desired number of repetitions.
Filter Assisted Wide-grip Chest Dip (Kneeling) alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Assisted Wide-grip Chest Dip (Kneeling) Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Wide-grip Chest Dip (Kneeling) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Smith Wide Grip Decline Bench PressPlay demonstration

    1. Smith Wide Grip Decline Bench Press

    91% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound

    A good swap when you have a Smith machine to work with, and it still works the pectorals.

    How to perform this exercise
    1. Adjust the decline bench to the desired angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: a machine, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Body position: lying on your back, not kneeling
  2. Smith Decline Bench PressPlay demonstration

    2. Smith Decline Bench Press

    89% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the decline bench to the desired angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
    5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: a machine, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Body position: lying on your back, not kneeling
  3. Smith Machine Reverse Decline Close Grip Bench PressPlay demonstration

    3. Smith Machine Reverse Decline Close Grip Bench Press

    87% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the smith machine to a decline position.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
    5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: a machine, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Body position: lying on your back, not kneeling
  4. Smith Wide Grip Bench PressPlay demonstration

    4. Smith Wide Grip Bench Press

    81% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the bench to a comfortable position on the smith machine.
    2. Lie down on the bench with your feet flat on the ground.
    3. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: a machine, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Body position: lying on your back, not kneeling
  5. Barbell Decline Bench PressPlay demonstration

    5. Barbell Decline Bench Press

    80% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
    3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
    4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: free weights, not a machine
    • Body position: lying on your back, not kneeling
  6. Barbell Decline Wide-grip PressPlay demonstration

    6. Barbell Decline Wide-grip Press

    80% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows out to the sides.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: free weights, not a machine
    • Body position: lying on your back, not kneeling
  7. Wide-grip Decline Barbell Bench Press

    7. Wide-grip Decline Barbell Bench Press

    79% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your lower chest.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: free weights, not a machine
    • Body position: lying on your back, not kneeling
    • Balance: harder to stay steady on than the Assisted Wide-grip Chest Dip (Kneeling)
  8. Machine Bench Press

    8. Machine Bench Press

    79% match
    • Pectorals
    • Machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit down on the Chest Press Machine and select the weight.
    2. Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
    3. Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
    4. Now bring the handles back towards you as you breathe in.
    5. Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
    6. Repeat for the recommended amount of reps.
    7. When finished step on the lever again and slowly get the handles back to their original place.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: a machine, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Body position: seated, not kneeling
  9. Smith Bench PressPlay demonstration

    9. Smith Bench Press

    79% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the height of the smith machine bar to chest level.
    2. Lie flat on the bench with your feet firmly planted on the ground.
    3. Grip the bar with an overhand grip slightly wider than shoulder-width apart.
    4. Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
    5. Pause for a moment when the bar touches your chest.
    6. Push the bar back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: a machine, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Body position: lying on your back, not kneeling
  10. Smith Incline Bench PressPlay demonstration

    10. Smith Incline Bench Press

    79% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the bench to a 30-45 degree incline.
    2. Sit on the bench with your back flat against the pad and feet firmly on the ground.
    3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
    5. Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: a machine, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Body position: lying on your back, not kneeling

How to Choose the Right Assisted Wide-grip Chest Dip (Kneeling) Substitute

Select a substitute by matching movement pattern, loading, and joint stress to your goals. Pick horizontal presses (bench press, incline press) to hit the same pec fibers, or choose cable flyes to preserve constant tension and scapular control. Consider equipment: dumbbells allow unilateral work to fix imbalances; cables permit eccentric control. If you have shoulder issues, choose a partial ROM press or incline variation and cue a forward lean with scapular retraction to keep load on the pectorals while limiting end-range extension.

Assisted Wide-grip Chest Dip (Kneeling) FAQ

What muscles does Assisted Wide-grip Chest Dip (kneeling) work?

The exercise primarily targets the pectoralis major (sternal fibers), with secondary load on the anterior deltoids, triceps, and scapular stabilizers like serratus anterior. A forward torso lean increases horizontal adduction and shifts more activation onto the chest versus triceps.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology